Sexual activity takes an important place in the life of every modern man. Sex helps many men to assert themselves, achievements in this area contribute to the growth of self-esteem. Along with this, mood improves, and problems recede. In order to be able to enjoy sex for many years, you need to start monitoring the state of the reproductive system in your youth, treat disorders and pathologies in a timely manner. Exercises for potency will be of great help in this. They are not difficult to perform, but they are quite effective.
The benefits of training and exercise for potency
Potency is closely related to sports, because physical activity protects the male body from changes that are bad for health.
For example, due to prolonged sitting, blood circulation in the pelvic organs is impaired, blood stagnation appears, various pathologies develop, and male sexual dysfunction manifests itself.
Exercise helps men to train the muscles of the cardiovascular system, increase the oxygen content in the blood, increase the functionality of the bronchi and lungs, and improve blood circulation. In addition, exercises to increase potency promote the development of muscles in the pelvic area, which leads to increased blood flow, and this helps in the fight against congestion and inflammation.
Types of Exercise
Exercises in the morning
The male sexual organ in the morning upon awakening is in an elevated state. You need to tighten your groin muscles so that he bounces. This exercise activates blood circulation in the pelvis. Every day the number of "jumps" should be increased by 1. When you feel uncomfortable during the exercise, you need to reduce the number of movements to a comfortable state. Remember that exercises are aimed at restoring blood circulation in the small pelvis and do not perform them with force - this can be harmful. It is advisable to perform the exercise daily. Within a month you will be able to evaluate its effectiveness.
After a month, when you were able to achieve the performance of 30 contractions - "jumps", the penis should be held in compression for a couple of seconds, and only then lowered. Those who are still unable to perform 30 "jumps" do not do this yet, but simply "jump" without excessive fanaticism.
After completing this stage of training, those who easily perform 40-50 contractions can complicate the process by placing a small towel on the penis while doing the exercises.
This exercise is very effective. You need to move your pelvis in a circle. In Jedi Yoga, it is called the "victory dance". It is necessary to rotate different sides with the pelvis. Thanks to this, the groin area is better supplied with blood.
For those who do not know, the movements during intimacy should be varied, and in order to achieve perfection, you need to learn how to rotate the pelvis.
Walking on the buttocks
This exercise is also taken from Jedi Yoga. It is often advised by urologists. To do this, you need to sit on the floor with your legs extended. For convenience, stretch your arms in front of you or bend at the elbows. Thus, you need to move forward at a distance of 2 meters. Then go back to the starting point. Moving your buttocks, move back and forth. Try to make every step as large as possible. At first, this seems completely impossible, but over time it gets better. This exercise is effective in improving male potency. This is a proven method.
Raising your legs for yourself while lying on your back
This exercise should be done while lying on your back. The head should be at some distance from the wall. The legs need to be slowly raised up, and then, without sudden movements, lower to the head. This should be done as if you want to reach the wall with your socks. This exercise is a bit like a "birch", but differs in the inclination of the legs to the head. The inclined position must be held for at least 13 seconds. If pain occurs, you need to carefully return to the starting position, relax, catch your breath and repeat again. You must perform 6 repetitions. If you can't do it so many times at once, don't force yourself. Over time, everything will work out.
Starting position for this exercise: lying on your stomach. Having accepted it, you need to raise your legs and arms at the same time. Stretch the limbs in opposite directions. The buttocks during the exercise should be as tense as possible. After 4-5 seconds, you need to return to the starting position. From the outside, this pose resembles a boat that sways on the waves. You don't need to close your hands, the main thing is to pull them up and forward. This exercise will help prolong the time of intercourse.
Raising and lowering the pelvis while lying down
You need to lie on your back. Place your hands along the body and rest them on the floor. Bend your knees and also rest on the floor. From this position, you need to lift the pelvis up, as high as possible. Hold in this position for a few seconds and return to the starting position. You must do 6-7 repetitions.
For this exercise, you must strip completely. It is aimed at developing concentration of attention and the ability to correctly direct your energy. It has 5 levels. All of them have only one criterion - to induce an erection. At the first level, you need to imagine intimate pictures and stroking yourself in the groin area to achieve an erection. At the second level, the same is done, only without intimate fantasies. At the third level, you can stroke yourself only with the back of your hand. At the fourth level, the groin cannot be touched. You can stroke your hips and torso. Concentrating on the genitals, try to direct the flow of blood to them and achieve an erection state. At the fifth level, an erection is achieved without any additional movements and fantasies - by the effort of one's own will. You can start right away from level 3-4 and slowly but surely get to level 5. We must not forget that the transition from 4 to 5 can take quite a long time. From half a year and longer.
Raising the knees to shoulder level while standing
The essence of the exercise is to alternately raise the knees to shoulder level while standing. The right knee should be raised to the right shoulder, and the left knee should be raised to the left.
Some do this by jumping a little, while others are more comfortable doing this while standing still. Keep your back straight. The knee should be raised to its maximum height. During the day, you can do 3-4 sets with 10 repetitions for each leg.
Bicycle lying on your back
Starting position: lying on your back. Bend the legs at the knees and hips and perform movements that imitate the rotation of the pedals on a bicycle. Hands can be placed along the body or rest against the waist. The rhythm of the exercise should be comfortable. It needs to be done for 5-10 minutes.
Cross Fit Bounce
Stand with your feet hip-width apart. Being in this position, sit down so that your knees touch your chest, and rest your palms on the floor. Now, when performing a jump, you need to take your legs back so that you can take a position, as when performing push-ups. With the help of a jump, return to the position when the knees reach the chest and jump out of it up, as high as possible. You need to complete 10 jumps, and 3 sets per day.
Everyone has known this exercise since childhood. You need to lie on your back and raise your legs perpendicular to the floor, so that the head and shoulder blades serve as support. Hold this position for 15-20 seconds and gently return to the starting position. Advanced people can make the task more difficult by spreading their legs to the sides or making rotational movements with them.
Running or walking in place
An excellent exercise aimed at restoring erectile function. It is great for warming up muscles. It is performed while standing. Hands can rest against the wall. Relax the buttocks. Do not tear the socks off the floor surface. Alternately tear off the heels from the floor, imitating walking or running. The buttocks and hips should be relaxed and inertial. Gradually, the speed of movement must be increased. You need to perform two sets of one minute each.
You want to lie on your stomach. Bend your legs at the knees and reach your ankles with your hands. Grab them and bend the body and stay in this state for 30 seconds. Then gently return to the starting position, relax and repeat 4-5 more times.
Starting position: lying on the hands. They need to be straightened or bent slightly. Rest your palms on the floor. Stretch your legs back. Then pull the knee of one of the legs to the chest and return it back, do the same with the other leg. You need to perform three sets with 10 exercises for each leg. This workout helps improve blood circulation in the pelvis and groin muscles.
Lie on your back. Place your hands along the body or close the lock behind your head. Raise your legs above the floor and stretch them forward. Without bending your knees, cross them in the air with maximum amplitude. The movement resembles a pair of scissors. Hence the name. 3-4 sets of 20 reps.
Squats should be done in the morning, right after waking up. The back should be completely flat. The legs are slightly wider than the shoulders, the toes are spread apart. It is advisable not to take your feet off the floor. You need to squat as low as possible. You need to do fifteen to twenty squats.
Get into a sitting position. Bend your knees and spread them apart, turning your feet towards each other. Keep your back straight. Move your feet to your groin and hold them with your hands. Look straight ahead. Yogis can easily take this position. Now press your knees with your elbows so that they reach the floor. Hold this position for a few seconds, then relax.
Rotation of the legs lying on the back
Lie on your stomach and alternate each leg in a circular motion inward and outward. The leg rotations should have maximum amplitude. Take your time for three sets of twenty reps.
Important!On the days when you are doing exercises to increase potency, try to drink as much pure water as possible. You don't need to drink water during class. Also, do not drink immediately after completing a workout. Thirst can be removed after half an hour. This will help avoid unnecessary stress on the heart.
These exercises help to improve heart function, which leads to the normalization of blood flow to the genitals.
Running short and long distances is very useful. You need to run for thirty to forty minutes every two or three days.
Swimming is great for helping your cardiovascular system.
Do ab exercises. Sparring and wrestling are good for the male body.
Chinese physical exercise
Qigong is a universal gymnastics that helps to neutralize the disease, regardless of the cause of its occurrence.
A similar effect is due to the fact that, when performing Chinese gymnastics, the stagnant process in the small pelvis is completely eliminated. Blood oxygenation occurs after the first exercise. She begins to actively fill the organs of the reproductive system.
The ancient healing technique surpasses even the most expensive medicines in its effectiveness. This is because pills increase blood pressure by forcing blood to fill the reproductive system, and exercise restores natural blood circulation.
First qigong exercise
Important!Exercises should be done on the floor. You can use a yoga mat.
- Lying on your back, lower your arms along the body, cross your legs. The right leg should be on the left.
- Take a deep breath.
- It is necessary to raise the back and pelvis so that the body weight is distributed between the back of the head and the heel of the left leg.
- Hold this position for a few seconds.
- Slowly lower yourself as you exhale.
- Change the position of your legs. Your left foot should now be on your right.
- Do the exercise with your right heel.
- This must be done 10 times.
Second Qigong Exercise
- Starting position, as in the first exercise.
- The left leg should be bent at the knee, the foot should be placed on the floor.
- Taking a smooth breath and leaning on the shoulder girdle, arms and left leg, lift the straight right leg.
- When the hips of both legs are parallel, hold this position for a few seconds.
- Breathing out smoothly, lower your right leg.
- After that, you need to straighten your left leg and bend your right.
- Repeat the exercise resting on the right leg, lifting the straight left leg.
- Repeat the exercise 10 times.
The third qigong exercise
- Roll onto your stomach. Place your hands along the body. Legs are straight.
- Place your palms on the floor. They should be on a line below your shoulder girdle.
- As you inhale smoothly, lift your torso, pushing off the floor with your hands. The back should bend as much as possible, and the pelvis should remain on the floor.
- When reaching maximum deflection, tilt your head back and hold for a few seconds.
- Breathing out slowly, gently lower the body.
- The exercise should be repeated 10 times.
If a man has a history of severe cardiovascular disease, exercise should be done with great care.
It is strictly forbidden to perform exercises with:
- genitourinary infections during exacerbations;
- ARI and ARVI, accompanied by fever or fever;
- oncological diseases. Exercises are allowed, but with great care for men with a history of severe cardiovascular disease. In this case, the load should be increased gradually.